Hello, this is Dr. Lisa Marie Bobby, and you're listening to Progressive Relaxation. This is Dr. Lisa Marie-Bobby Bobby and you're listening to progressive relaxation.

This is a mindfulness-based relaxation technique that will help you relax both your body and your mind.

I'll walk you through the whole thing. It'll take about 15 minutes and then we'll close with some

ocean sounds. So if you're using this as a sleep aid, don't worry about turning it off. You can

just drift on out to the ocean. So first of all, I'd like for you to get relaxed. If you're trying to go to sleep, you can

lay down in bed. If you're using this as a relaxation tool during the day, find a private

place where you can get comfortable in a chair for about the next 15 to 20 minutes.

Once you're settled, I'd like for you to orient yourself to the present moment.

The first thing I'd like you to do is be aware of what you see around you. Just take it in without judgment. Don't

evaluate or label anything you see. Just look at the shapes and the colors and what exists in your space around you.

If you'd like, you can then close your eyes and I'd like for you to tune in to what you hear.

You hear the sound of my voice. I'll play my chimes for you.

And that's it.

Notice any ambient noises in the room around you.

Now notice how you feel physically.

Notice the weight of your body in the chair or on the bed.

Notice what is supporting you.

Notice the breath rising and falling in your lungs and this is it

this is the present moment

and notice that nothing is happening at all,

except that you're sitting or laying down, breathing, listening to the sound of my voice.

This is the present moment.

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